"ZONE ZERO" Kwa Ultra Distance Runner
Chimodzi mwazovuta kwambiri kwa wothamanga kwambiri ndikutha kuyenda bwino m'mapiri, ndikuchita khama kwambiri, kuti athe kupitilira mumipikisano yayitali kwambiri, 100 Miles kuphatikiza…
Patatha zaka zambiri ndikuphunzitsa othamanga othamanga kwambiri, mphunzitsi wathu Fernando wapeza zokumana nazo zabwino kwambiri mderali, ndipo mu positi iyi akuwuzani za zomwe apeza za "Zone Zero".
Blog yolembedwa ndi Fernando Armisén, Arduua Head Coach…
Imodzi mwazovuta zazikulu, ngati si zazikulu kwambiri, pakuphunzitsidwa kwa wothamanga wautali kapena wautali kwambiri ndikukulitsa mphamvu yake ya mtima ndi mitsempha ya aerobic mpaka pamlingo waukulu kwambiri kotero kuti amatha kuthamanga m'mapiri motsika kwambiri komanso mwamphamvu. Chotsika kwambiri chomwe chingathe kupanikizika ndi thupi komanso makina, zomwe zingathandize wothamanga kuti apitirizebe kuyesetsa kwa maola ambiri kupewa mtima, metabolic ndi arthrosis muscular kutopa komwe kumabweretsa.
Chowonadi ndi chakuti vuto lalikululi likuwoneka ngati chochitika chachikulu mumayendedwe osangalatsa a moyo panthawi yophunzitsidwa ndi malingaliro a nthawi yayitali, koma sikophweka kuyesa kapena kuwerengera momwe timakhalira ndi mphamvu za makolo athuwa kusuntha. kutali…
Kodi mukudziwa momwe luso lanu la aerobic limakula pamaulendo opambanawa?
Kodi mumatha kuthamanga kapena kusuntha motsika kwambiri kuposa gawo lanu la aerobic?
Pa liwiro lanji?
…. awa ndi ena mwamafunso omwe ndimafunafuna mayankho ndikayamba kugwira ntchito ndi wothamanga watsopano munjira iyi.
Kutopa, woyenda naye wosasiyanitsidwa, mwanjira ina amatitchera msampha ndipo tiyenera kukhala nazo, koma zitha kutiwononga ...
Kwa nthawi ndithu tsopano, ndikukhala ndi zaka zambiri ndikuphunzitsa othamanga a mtunda wautali kwambiri, ndakhala ndikuganiza za kufunika kopanga gawo latsopano la ntchito yophunzitsa othamanga omwe amatenga nawo mpikisano wautali kwambiri. Awa ndi othamanga osowa komanso apadera kwambiri omwe akufunafuna kuchita bwino munjira yosiyana kwambiri ndi mtundu wina uliwonse wa kuthamanga kwamapiri: kuthamanga kwambiri.
Kulangidwa kokhazikika ndi munthu wamkulu, wazinthu zambiri ndipo koposa zonse zovuta, chodabwitsa komanso chosadziwika bwino, kutopa, komwe kumaukira wothamanga osati pamlingo wakuthupi komanso pamlingo wapadziko lonse lapansi komanso m'njira yomwe nthawi zambiri imakhala yotsimikiza. mlingo wamaganizo.
Ndatanthauzira gawo latsopanoli kapena chigawo champhamvu chophunzitsira ngati chigawo cha "zero" ndipo lingaliro ndilakuti limakwaniritsa magawo asanu ophunzitsira omwe nthawi zambiri ndimagwira nawo othamanga kumapiri (Zones 5-1 makamaka aerobic, zone 2-3 tempo zone pakati poyambira ndi zone 4 anaerobic). Gawo latsopanoli lamphamvu litithandiza kuwunika ndikuwunika momwe luso la wothamanga la aerobic likukula komanso kuchuluka kwa voliyumu yomwe amatha kutengera mphamvu yake panthawi yophunzitsira zovuta zazikuluzi.
Chifukwa chake idzakhala malo omwe ali pansi pa gawo loyamba la thupi (aerobic) lomwe lidzaphimba kuchuluka kwapakati pa 70 ndi 90% ya chigawo cha aerobic. Kuchuluka kwamphamvu komwe sikopangidwa kokha kwa lactate (yomwe imayamba kupangidwa pamlingo wa aerobic pachiwopsezo), koma kupitirizabe kuyesetsa kudzadalira njira za aerobic pakupanga mphamvu, mwachitsanzo, mafuta ndi chakudya chamafuta monga mafuta mu kukhalapo kwa oxygen.
Chigawo champhamvu chomwe minofu ya mtima, yomwe nthawi zambiri imakhala yotopa kale, imagwira ntchito pafupipafupi koma yomwe iyenera kulola wothamanga wophunzitsidwa kuyenda ndikupitirizabe kupita patsogolo pa mpikisano wake.
Zero zone iyi itithandiza kuphatikiza ndikuwerengera osati maphunziro apadera amipikisano kapena zovuta zazikulu komanso kuchuluka kwamphamvu munyengo yonse yamasewera osati kungothamanga kokha komanso ndi masewera olimbitsa thupi komanso mphamvu komanso zosiyanasiyana komanso zowonjezera. zochitika za tsiku ndi tsiku za wothamanga.
Munthawi yonseyi tikhala tikupita patsogolo kwambiri pakutha kusuntha ndi kupanga voliyumu mu zone ziro kuti tipeze anthu ochita bwino omwe atha kukhala ndi thanzi labwino komanso ochita bwino pamaulendo ataliatali amasewera awa.
Zinthu zofunika kwambiri kwa wothamanga mtunda wautali: thanzi, mphamvu ndi zakudya.
Pa mlingo wa kagayidwe kachakudya, ife, monga tanenera, timayang'anizana ndi mawonekedwe a aerobic opangira mphamvu, omwe ambiri amachokera ku okosijeni wa mafuta, omwe tingawaganizire "zopanda malire" m'thupi la munthu wathanzi. Koma m'mene tiyenerabe kuganizira zinthu zingapo zowonjezera zomwe zidzakhala zofunikira pakukula kwathunthu kwa lusoli: mayendedwe akuyenda ndi mphamvu ya wothamanga, kukwaniritsa kusinthasintha kwa kagayidwe kachakudya kamene kamakhala ndi zakudya zabwino komanso malangizo a hydration ndi maphunziro omaliza. m'matumbo ... malangizo omwe pamodzi ndi maphunziro apamwamba a mtima wamtima amasonyeza kufunika kwa masomphenya a nthawi yayitali kuti apange othamanga othamanga kwambiri komanso kuwonjezera zaka za maphunziro ndi zochitika zopewa kuvulala kuti akule ndikukulitsa zonse zomwe tili nazo mkati mwathu. Pachifukwa ichi, pakati pa ena, masewerawa akuyimira moyo wonse kwa iwo omwe akufunafuna kuchita bwino komanso amasangalala ngakhale atakalamba.
Zofunikira zophunzitsira patali kwambiri ... chilichonse chimapita kukulitsa kupirira mpaka kutopa.
Koma kodi tingakonzekere bwanji othamanga kaamba ka zochitika za ukulu umenewu? Ili ndiye gawo la funso…. ndipo ndithu, sichophweka.
Chinthu choyamba, monga tidanenera kale, ndi kupeza othamanga kukhala ndi thanzi labwino, popanda kuvulala ndi omwe angakulire chaka ndi chaka m'njira yapadziko lonse lapansi mwachidziwitso, mphamvu zenizeni ndi maphunziro ochuluka ndi mpikisano, zomwe mwina ndizo kwambiri. gawo lovuta komanso lomwe limapanga zosefera zazikulu ndi othamanga osowa. Akadutsa gawo loyambali (lomwe titha kunena za nyengo zingapo kapena zaka zamaphunziro) zitha kubwera gawo linalake lomwe lingakhale lomveka atadutsa zam'mbuyomu komanso momwe tsopano ngati zero zone itenga kufunikira kwake maphunziro.
Pano, maphunziro omwe ali ndi zochitika zowonongeka asanatope kapena kungophunzitsidwa kumene kumachotsa wothamanga pa malo ake otonthoza pamlingo umodzi kapena kuposerapo kudzakhala kuyamikira kwakukulu. Njira zophatikizidwira pankhani yazakudya, psychology, ndandanda yophunzitsira komanso pafupipafupi-periodization-mitundu yophunzitsira ... chilichonse chimapita kuti tipeze mikhalidwe ya "kulamulidwa" kwakuthupi ndi / kapena m'maganizo komanso "kusamva bwino" kwa wothamanga wamtunduwu. za zovuta. Izi sizachilendo, akadali maphunziro olimbana ndi kutopa ndipo tikuyembekeza kupita patsogolo kwambiri nyengo ino pakumvetsetsa ndi kusanthula.
Ndi njira ziti zomwe mumagwiritsa ntchito pophunzitsa kukana kutopa?
Kodi mukudziwa/kuvutika ndi mbali yamdima yothamanga mtunda wautali kwambiri? Ndani amene sanakumanepo ndi kusweka komanso zosatheka kukulitsa mphamvu kapena kuyenda pa mpikisano?
Kodi n'zotheka kuphunzitsa kutengera bwino mikhalidwe imeneyi kapenanso kuzindikira ndi kusintha mkhalidwe woterowo mwamsanga?
/Fernando Armisén, Arduua Mphunzitsi Wamutu
Dziwani zambiri za Momwe timaphunzitsira?ndi Arduua njira yophunzitsira, ndipo ngati mukufuna kutenga nawo gawo pamaphunziro athu chonde onani Arduua Coaching Plans >>.